Monthly Archives: February 2013

The Health Benefits of Chocolate

12 Tuesday Feb 2013

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Posted by Jennifer (the student) on February 12, 2013
chocolate

 

With Valentines Day on a couple of days away, I thought I would talk about a topic near and dear to my heart, Chocolate.

Chocolate is plant-based food coming from the cacao beans, seeds of the fruit of the cacao tree. Chocolate has been around for thousands of years and the Mayans and Aztecs believed cacao beans had magical properties. Chocolate is brimming with a potent source of antioxidants, maybe they are the magical properties the Mayans and the Aztecs believed in.

Benefit:

  • Improves heart health by lowering blood pressure, improving blood flow and making blood platelets less sticky.
  • Helps to improve the quality of the skin, by promoting collagen production.
  • Improves mood by releasing endorphins.
  • Reduces risks of developing high blood pressure and stroke.
  • Helps to lower cholesterol levels.
  • Reduces appetite by creating the feeling of satiety.
  • Decreases stress hormone levels, reducing the risk of heart disease, digestive problems and depression.
  • Helps the body utilize sugar better, reducing the risks and complications of diabetes.
  • Decreases inflammation associated with arthritis and other inflammatory diseases.
  • Reduces memory loss and can slow dementia.

Currently, there is on–going research into the benefits of chocolate. I am sure the list of benefits will grow. But for now, there are plenty of benefits to add chocolate in moderation to a healthy diet.

To reap all the healthful benefits of chocolate, look for dark chocolate that is minimally processed. Also, look for at least 65 percent cacao and cocoa powder that has not gone through Dutch processing. If you are lucky enough to receive chocolates for Valentine’s Day, go ahead and indulge.

♥ ♥

Lil\'Luna

Book Review

10 Sunday Feb 2013

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Posted by Jennifer (the RD) on February 9, 2013

DietingforDummiesBook

This is a book that I actually used as part of the reading materials for one of the courses I teach.  For the most part, it is a good, easy to read reference, but there are some negatives.

GOOD THINGS:  The book is easy to read, and the information is evidence based.  The book is written by an RD, so that’s a defininte plus!  There are lots of topics covered from grocery shopping to motivation and behavior modification, and wt. loss surgery options.

NOT SO GOOD THINGS:  The book has not been updated since 2004.  The sections on wt. loss medications and Dietary Guidelines for Americans are a bit archaic.

On the whole, though, it is a simple, and easy to read book for someone wanting a general overviw of aspects of healthy eating and weight control.

 ♥ ♥

Deconstructed Cabbage Roll Casserole

06 Wednesday Feb 2013

Posted by in General, Recipes

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Posted by Jennifer (the student) on February 6, 2013

cabbage0001

This dish is not the prettiest but it is sure tasty. This is the kind of dish that is better the day after you make, all the flavors blend together in a wonderful way.

Ingredients:

  • 1 small head green cabbage, sliced
  • 2 TBSP olive oil
  • 1 lb lean ground beef
  • ½ lb ground pork
  • 1 small onion, minced
  • ½ tsp granulated garlic
  • 1 TBSP paprika, regular
  • 2 tsp paprika, smoked
  • ¼ tsp cinnamon
  • salt and pepper, to taste
  • 28 oz can crushed tomatoes
  • 2 TBSP sugar
  • 1 tsp paprika, smoked
  • 1 tsp granulated garlic

Instructions:

  1. Preheat oven to 350 degrees.
  2. In a large baking sheet, place sliced cabbage and sprinkle with olive oil.
  3. Bake in oven for 20 minutes, halfway through toss cabbage once. Remove from oven and set aside.
  4. Meanwhile in a large sauté pan, brown the beef, pork and onion for about 5-7 minutes. Then combine granulated garlic, paprika, cinnamon, salt and pepper with meat mixture. Continue to cook until meat is completely cooked. Remove from heat and set aside.
  5. In a mixing bowl, combine crushed tomatoes, sugar, paprika and granulated garlic.
  6. In a large casserole dish with high sides, assemble casserole by layering half the baked cabbage on the bottom, topped with a layer of half the meat and then a layer of half the tomato sauce. Repeat layering one more time.
  7. Place in oven and cook for 1 to 1 ½ hours, depending on the depth of your dish. Sides should be bubbly and the top layer will be a little crusty.
  8. After removing from the oven, let the casserole rest for 30 minutes before serving.
  9. Serve and enjoy!

♥ ♥

My Turn for uskatherines cornerAddicted Button 2, Addicted to Recipes Butoon, v@Chef In TrainingThe DIY DreamerLil\'LunaThe Mandatory MoochWhat's cooking, love?

 

WIAW #43

06 Wednesday Feb 2013

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Posted by Jennifer (the student) on February 6, 2013


Hello Everyone. Happy What I Ate Wednesday!  I am sharing my meals from last Saturday. I started a class on Saturdays, so my meals are simple. Thank you to Jenn at Peas and Crayons for hosting the WIAW.

This is what I ate:

Breakfast (6:30am)

I started the day with coffee from Starbucks  and a over-night oatmeal with banana.

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oatmeal0001

Lunch (11:00am)

Simple scrambled eggs with orange bell pepper, spinach and cheese.

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Dinner (6:00pm)

A new recipe I was trying out, new potatoes, mushrooms and peas with a cheese wine sauce. It was quite good and I will be sharing the recipe soon.

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Dessert (6:15pm)

My husband took me to Wildflour Cupcakes to get a treat.  I had a chocolate peanut butter cupcake. We learned a interesting trick from Samar, the helpful girl at the counter, she suggested that we microwave the cupcakes for 20 to 30 seconds. It makes the cupcakes warm and gooey inside. 🙂

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Wildflour’s Exterior

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Macaroons

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Cupcakes

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Samar

Samar0001

My Cupake

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Thank you for stopping by. I hope your day was full of healthy meals!

♥ ♥

Anyone for Unfried French Fries?

04 Monday Feb 2013

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Posted by Jennifer (the RD) on February 4, 2013

Anyone that knows me fairly well knows that my weakness is french fries.  I can’t resist them.  🙁  My sister picked this french fry seasoning up for me at Sur La Table, www.SurLaTable.com .  It helps me quench my craving for french fries.  All you have to do is sprinkle this on some raw potatoes and add in a small amount of olive oil and bake them.  I think they come out really yummy so I thought I’d share it with you.  🙂

♥ ♥

Past Jenmi Jenmi Recipes That Freeze Well

01 Friday Feb 2013

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Posted by Jennifer & Jennifer on February 1, 2013

Here are some our recipes posted in the past that also freeze well.

whtBeanSoup0001

White Bean and Mushroom Soup (recipe here)

chilli_beans

 Soy Chorizo Chili (recipe here)

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Italian Stew (recipe here)

soupminestone

The Best Minestrone Soup I Have Ever Had!  (recipe here)

 Creamy Baked Mushroom Pasta (recipe here)

chile-verde

Chicken Chile Verde  (recipe here)

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Broccoli Soup (recipe here)

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My Chicken Soup (recipe here)

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 Old-fashioned Meat Marinara (recipe here)

 Thank you for stopping by!

♥ ♥

Viva La Chicken

01 Friday Feb 2013

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Posted by Jennifer (the student) on February 1, 2013

mexchickencass

This is a dish my mom used to make and I almost forgot about until I found the recipe a few years as I was looking through her recipe box. Every time I make it my husband loves it and it is so simple. I have tried to make it a little healthier by using Pacific Organic Condensed Soups. Usually I divide this into to baking dishes and I freeze one and used the other for dinner that night.

Ingredients:

  • 8 skinless, boneless chicken breast, cooked and shredded
  • 1 dozen corn tortillas, cut into stripes
  • 1-12oz box Pacific cream of chicken soup
  • 1-12oz box Pacific cream of mushroom soup
  • 1 cup milk (any kind you like)
  • 1 onion, diced
  • 7 oz salsa verde
  • 1 pound cheddar cheese, grated

Instructions:

  1. In a large mixing bowl, combine soups, milk, salsa and onion and blend.
  2. In a baking dish, layer tortillas, chicken, liquid mixture and cheese and repeat layering one more time.
  3. Let stand in the refrigerator for the 24 hrs or freeze.
  4. Bake at 300 degrees for 1 ½ to 2 hours.
  5. Let set for 10 minutes before serving.
  6. Serve and enjoy!

* We usually serve it with a few avocado slices.

♥ ♥

Vegetarian Lasagna

01 Friday Feb 2013

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Posted by Judy (a friend of the blog) on February 1, 2013

 veglasagna

 Ingredients:

  • 2 eggplant, 1/4 inch slices
  • 4 zucchini, 1/4 inch slices lengthwise
  • 1 medium onion, medium mince
  • 4 carrots, small mince
  • 2 bell pepper, medium mince
  • 1 large bag of kale, steamed
  • 1/2 head of garlic, roasted
  • Fresh basil, sliced thinly
  • 2 tsp. dried oregano
  • 2 tsp. dried basil
  • Salt
  • Pepper
  • Nutmeg to grate on zucchini
  • 1 jar of spaghetti sauce, your choice, or homemade
  • 1 box no cook lasagna noodles
  • 2 T butter
  • 2 T flour
  • 1 cup milk
  • 1 1/2 cups shredded Parmesan
  • 8 oz grated smoked cheddar cheese

Instructions:

Place eggplant slices on paper towel and salt. Let set, turn over, salt again and then pat dry. Season eggplant and zucchini with salt, pepper and nutmeg. Bake on cookie sheets in single layer for 10 minutes a side. Set aside. Sauté carrot, onion, bell pepper and 1 tsp. oregano and basil on medium heat in 2 T of olive oil until tender and translucent. Melt butter in small saucepan, add flour, and cook about 3 minutes. Add milk and smashed garlic and whisk until smooth and creamy. Add 1/2 cup Parmesan and all of the cheddar cheese and stir until melted. Put a layer of spaghetti sauce in bottom of 9 x 13 cake pan lined with aluminum foil and oiled. Layer noodles, sautéed vegetables, noodles, fresh basil, spaghetti sauce, remaining Parmesan cheese, remaining vegetables. Pour cheese sauce over entire top. Bake at 350 degrees for 35 minutes covered with foil, then remove for last 10 minutes, raise temperature to 400 degrees to brown top. Remove from oven and let set 15 minutes before slicing.

♥ ♥

Edamame Hummus

01 Friday Feb 2013

Posted by in Appetizers & Snacks

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Posted by Jennifer (the RD) on February 1, 2013

I don’t usually freeze anything, but this recipe held up pretty good in the freezer when I couldn’t eat it all.

Ingredients:

  • 1 1/2 cups frozen shelled edamame, boiled in salted water for about 4-5 minutes
  • 1 TB olive oil
  • 2 TB Thai sweet chile sauce
  • 1 tsp. finely minced garlic

Put all ingredients in a cuisinart or blender and blend together until it resembles the consistency of chunky peanut butter.  If  you feel it needs to be less stiff, you can a littlge water.   Spread on crackers and enjoy!

♥ ♥

Pizza Bake

01 Friday Feb 2013

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Posted by Judy (a friend of the blog) on February 1, 2013

pizzabake

Ingredients:

  • 1 package of NoYolk noodles
  • 2 jars of pizza sauce (8 oz)
  • 1 pound ground beef (80/20)
  • 1 8 oz. mozzarella cheese, grated
  • 1 8 oz. cheddar cheese, grated
  • 1 onion, minced
  • 1 bell pepper, minced
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • Salt and pepper, to taste

Instructions:

Boil noodles until tender. Cook meat, onion, green pepper and seasonings until brown. Drain fat from meat and pour in pizza sauce. Simmer for 10 minutes. Put noodles in oiled 9 x 13 inch pan. Sprinkle 1/2 of each cheese on noodles, and then cover with meat sauce. Put remaining cheese on top and bake in oven at 350 for 30 minutes. Broil 3 minutes to brown top.

Wait 15 minutes to slice.

♥ ♥